Tag: Maingaining

A study in *Sports Medicine-Open* found that a modest 5% calorie surplus can be just as effective for muscle growth in experienced lifters as a much larger 15% surplus. This research underpins the core principle of maingaining, which focuses on slow, consistent gains with minimal excess fat accumulation.

According to a 2018 review in the Journal of the International Society of Sports Nutrition, a protein intake of 1.6-2.2 grams per kilogram of body weight is often recommended for those seeking to maximize resistance training-induced muscle gain. Understanding **how much protein when maingaining** is crucial, as this process involves the delicate balance of gaining muscle while minimizing fat accumulation.

Maingaining, the process of building muscle while minimizing fat gain, typically requires a small caloric surplus of 100–200 calories per day for most people. The question of **how many calories to maingain?** depends heavily on your individual metabolism, activity level, and specific goals.

According to research published in *Sports Medicine-Open*, a small 5% caloric surplus can be just as effective for muscle growth as a larger one, emphasizing a core principle of maingaining. The number of calories in maingaining is highly personalized, focusing on a sustainable, moderate intake rather than an aggressive bulk.

A 2023 study in *Sports Medicine-Open* found that a modest 5% calorie surplus was as effective for building muscle thickness in trained individuals as a larger 15% surplus, without the extra fat gain. This exemplifies the core principle of **how to eat when maingaining?**, a nutrition strategy focused on sustainable, lean muscle growth.